2. Magnesium
One of several minerals found in watermelon seeds is magnesium, an essential nutrient for many of the body’s metabolic functions. It’s also required to maintain nerve and muscle function, as well as immune, heart, and bone health.

3. Iron
Iron is an importantcomponent of hemoglobin — carrying oxygen through the body. It also helps your body convert calories into energy.

4. Folate
Folate, also known as folic acid or vitamin B-9, is important for proper brain function and also works to control homocysteine levels. Women of childbearing years need even more, since folate deficiency has been associated with certain neural tubal birth defects.

5. ‘Good’ Fats
Watermelon seeds also provide a good source of both monounsaturated and polyunsaturated fatty acids, both are useful in protecting against heart attack and stroke, and lowering levels of “bad” cholesterol in the blood.

How much nutrition you reap from watermelon seeds depends largely on how many you eat. Because they’re small, you need to eat quite a few to get their considerable benefits.